Soup! it is very popular, in daily meals and is often eaten in the morning as part of breakfast.
But do you know if the soup, especially well boiled from meat and bones, be it cow, goat, chicken or sheep is very beneficial for your health?
What is bone soup?
Bone soup is a clear, protein-rich liquid made by boiling meat and bone organs in water. For the best quality, let it boil for a long time and extract nutrients from the bones.
Bone soup is easy to make, however, the nutritional value will vary depending on the bones used, how long they are cooked and what additives are included.
For best results, select limb bones such as ankles and feet. Cooking low and slow with an acidic ingredient like lemon will enhance the availability of nutrients from the bones. Vegetables, herbs and grains can be added during the last hour for added flavor and nutrition.
Top 5 health benefits of bone soup
1. It can help prevent aging
Bone soup is associated with collagen, a structural protein found in skin, cartilage and bone. When boiled, collagen in connective tissue breaks down into gelatin and various other health-promoting amino acids, such as glycine and glutamine.
Consuming 300ml of bone soup has been shown to increase plasma levels of the precursor amino acids glycine and proline which are required to form collagen. In clinical trials, collagen, taken as a supplement, was able to improve hydration, elasticity and eliminate the appearance of wrinkles in human skin.
Collagen also increased bone mineral density in postmenopausal women and when combined with resistance training improved lean muscle mass and increased fat loss. The same results show improvement in the body composition of older men.
2. Good for digestion and gut health
Gelatine is the most abundant protein in bone broth. Once in the digestive tract, gelatin binds with water to help the smooth movement of food through the intestines. Animal studies suggest gelatin, along with the amino acids found in bone broth, may have therapeutic potential in inflammatory bowel disease although more research is needed to evaluate the relevance in humans.
3. It can support immune function
Not only is the small intestine the primary site for nutrient absorption, it is also the first line of defense in our immune system. If the intestinal barrier is damaged or leaking, this can impair immune function. The amino acids found in bone broth can be protective. A recent study concluded that intravenous supplementation of the amino acid glutamine was able to support intestinal barrier function in critically ill patients. Similarly, supplementation with glycine was able to increase intestinal immunity and microbial diversity in mice.
4. It can support joint health
Studies show that collagen derived from chicken cartilage is effective in improving pain, stiffness and joint function in patients with osteoarthritis. Gelatine may also be beneficial for wound prevention and tissue repair. A 2017 study found that adding gelatin along with vitamin C improved pre-exercise collagen and was able to repair tendons.
5. It can help improve sleep i
The amino acid glycine, present in bone soup, has many functions in the body including supporting healthy sleep patterns. Research shows that dietary glycine has proven effective in improving the quality of sleep in insomniacs. It is thought that glycine exerts its effect by regulating our internal body clock and lowering our body temperature to prepare us for sleep.
It should be noted that, until now, there is little evidence on the specific use of bone soup, and most of these results are based on additional or animal studies.
Is bone soup safe for everyone?
Although it is considered safe to include as part of a healthy diet, it is worth remembering that because bone binds heavy metals, bone broth itself may be a source of impurities, such as harmful minerals, so it is important to be especially careful with children.
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